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No matter how committed you are to eating healthier and/or losing weight, making drastic changes can be hard. A better approach is to make small shifts in the foods you eat every day, according to the U.S. 2015-2020 Dietary Guidelines. Here are 10 to aim for. To boost your diet efforts over time, try one a week. Shift from white bread to whole-wheat bread or a wrap. Shift from meat to seafood, or replace meat in recipes with beans and vegetables twice a week. Join the Meatless Monday bandwagon to gradually reduce the red meat — beef, lamb and pork as well as processed meats — in your diet. Shift from salted to unsalted nuts, and from regular canned soups and vegetables to low-sodium varieties. These are painless ways to reduce unnecessary salt. Shift from butter to olive oil, and from creamy dressings to vinaigrettes. This increases unsaturated fats in your diet while reducing saturated ones. Shift from whole milk to 2%, and then to 1% milk. Even though some studies have reported that full-fat dairy is not the health threat it was once thought to be, this shift will cut calories if you need help losing weight or maintaining a loss. Shift from cream-based pasta dishes to ones with red sauce. This also cuts saturated fat. Shift to roasted squash chunks from French fries.…  read on >

Kids whose moms don’t get enough sunshine during pregnancy may be more likely to develop learning difficulties, researchers report. The finding stems from data on more than 422,000 school-aged children in Scotland. Low levels of exposure to UVB rays — but not UVA sunlight — during the entire pregnancy was linked to learning disabilities later on. Because only UVB rays were implicated, the researchers suspect the effect relates to insufficient vitamin D production. Exposure to vitamin D in the first trimester of pregnancy is essential for fetal brain development, the researchers said. The percentage of kids with learning disabilities varied by month of conception. It ranged from nearly 17% among children conceived in July to 21% among those conceived in February, March and April, when exposure to sunlight is less. However, the study could not prove a cause-and-effect relationship. “Learning disabilities can have profound life-long effects on both the affected child and their family. The importance of our study is that it suggests a possible way to prevent learning disabilities in some children,” said lead author Jill Pell, director of the University of Glasgow’s Institute of Health and Wellbeing. “Clinical trials are now needed to confirm whether taking vitamin D supplements during pregnancy could reduce the risk of learning disabilities,” she said in a university news release. The report was published June 27 in the…  read on >

The anti-vaccination movement is now a global crisis, an international panel of scientists say, and everyone must do more to combat it. “We are alarmed that the WHO [World Health Organization] this year declared vaccine hesitancy a top-10 international public health problem. This is a man-made, dangerous and wholly unnecessary crisis,” said Dr. Scott Ratzan. He’s founding editor of the Journal of Health Communication. He’s also the founder of the International Working Group (IWG) on Vaccination and Public Health Solutions. The new Salzburg Statement on Vaccine Acceptance, published July 2, has been endorsed by 60 leaders in public health from the Americas, Europe, Asia, Africa and Australia. According to the group, vaccines have prevented hundreds of millions of infectious diseases — such as polio, measles, hepatitis B and meningitis — and save up to 3 million lives a year. They are cost-effective, too. Every U.S. dollar spent on childhood immunization returns up to $44 in benefits, according to the IWG. But in the United States, outbreaks of measles have recently occurred in hotspots where parents have refused to vaccinate their children. In response, some U.S. states have reacted by closing “personal belief” loopholes that allowed parents to not immunize a school-aged child. “The resurgence of potentially life-threatening diseases like measles, which the U.S. Centers for Disease Control declared eliminated in the United States in 2000,…  read on >

Guarding against falls isn’t just for the elderly. The inner ear’s ability to maintain balance can begin to decline as early as age 40, according to a study in Frontiers of Neurology. So the time to improve your balance is now. Strong legs and flexible ankles help prevent falls and allow you to catch yourself if you do trip, so target these areas through exercise. Here are three moves to practice regularly. Ankle rotations: Sit in a chair with your feet flat on the floor. Lift one leg out in front of you and use your big toe to make circles in the air. Move clockwise for 15 to 20 rotations and then counterclockwise for an equal amount. Repeat with the other foot. Single leg balancing: Stand straight, feet together, arms at your sides. Lift one foot a few inches off the floor, bending that knee slightly, and balance on the other leg. Hold for 30 seconds. Switch legs and repeat. Aim for twice on each side. Keeping stomach muscles contracted will help. The dancer’s pose: Better balance is one of yoga’s benefits, and this pose is particularly effective. Stand straight, feet together, arms at your sides. Raise your right arm out in front of you, thumb toward the ceiling. Lift your left leg behind you, bending at the knee. Reach back with your left…  read on >

With school, sports and assorted activities, many kids have little or no free time. That fast-paced lifestyle can actually stifle their development, making them less likely to be self-starters. It could also limit their imagination, an important ingredient in creativity and problem-solving. University of Colorado-Boulder researchers found that kids who spend more time in less-structured activities have better self-directed control and thinking skills than those who spend more time in structured activities. Think of less-structured activities as free play — alone or with friends — reading, drawing and casual social outings. Other research has found value in some completely unstructured time to daydream and let the mind wander. Give your children time, space and some simple tools, like paper and colored pencils, to start their creative juices flowing. Free time allows kids to come up with imaginative ideas and find creative solutions to problems. It encourages qualities such as independent thinking, self-reliance and perseverance — the drive to keep trying if something doesn’t work the first time. So when you’re looking ahead at the weekly calendar, be sure to leave some blocks of time empty. Not sure if your child is overscheduled? The American Academy of Family Physicians lists these common warning signs: Your child is constantly tired. Your child is often grumpy. Your child has developed physical problems like headaches or belly aches. Your…  read on >

Infants and young children with vitamin D deficiency may have a heightened risk for elevated blood pressure later in childhood and in their teens, a new study finds. Researchers followed 775 children in Boston from birth to age 18. Most were from low-income families in urban neighborhoods. Compared to children born with normal vitamin D levels, those born with low levels — less than 11 nanograms per millimeter (ng/ml) in cord blood — had a 60% higher risk of elevated systolic blood pressure (upper number in a reading) between ages 6 and 18. Systolic pressure, the upper number in a reading, is the force of your blood pushing against your arteries when your heart beats. Diastolic pressure measures force between beats. High systolic pressure increases heart disease risk even when diastolic pressure is controlled, the researchers noted. Kids with consistently low levels of vitamin D (less than 25 ng/ml) through early childhood had twice the risk of elevated systolic blood pressure between ages 3 and 18, the study found. However, the findings only reflect an association rather than a cause-and-effect link. The study was published July 1 in the journal Hypertension. “Currently, there are no recommendations from the American Academy of Pediatrics to screen all pregnant women and young children for vitamin D levels,” lead author Dr. Guoying Wang said in a journal news release.…  read on >

If you’re an older woman, your heart disease risk might be shaped by the shape of your body. Researchers report that if you look more like an apple than a pear, your chances of heart trouble are heightened, even if you are a normal weight. Interestingly, women who carried their weight in their legs had a significantly lower risk of cardiovascular disease, the study authors added, though the study did not prove a cause-and-effect relationship. “Our findings suggest that postmenopausal women, despite having normal weight, could have a varying risk of cardiovascular disease because of different fat distributions around either their middle or their legs,” said study author Dr. Qibin Qi, an associate professor at the Albert Einstein College of Medicine in New York City. For the study, researchers gathered data on nearly 162,000 postmenopausal women who took part in the Women’s Health Initiative study between 1993 and 1998. The women were followed until February 2017. The investigators found that women whose fat was stored mostly around the middle (apple-shaped) had almost twice the risk of heart disease or stroke, compared with women whose weight was stored in their legs. On the flip side, that risk was 40% lower in women whose weight was mostly in the legs, compared to those who had the least weight in their legs. The greatest risk of heart disease…  read on >

Remember the “mood ring” craze of the 1970s? A high-tech wristband is being developed along the same lines, potentially helping patients who struggle with mood disorders. The smart wristband would use a person’s skin to track their emotional intensity. During a mood swing, either high or low, the wristband would change color, heat up, squeeze or vibrate to inform the wearer he might be in the throes of depression or anxiety, the researchers said. “As the feedback is provided in real time, our devices encourage people to become more aware of their emotions, name them, potentially reflect on what causes them, and even learn how to control their emotional responses in order to change the visual or tactile feedback provided by the device,” said researcher Corina Sas. She is a professor of human-computer interaction and digital health at Lancaster University in the United Kingdom. About 10% of U.S. adults struggle with a mood disorder, such as depression, anxiety, bipolar disorder or seasonal affective disorder, according to the U.S. National Institute of Mental Health. Part of the treatment for a mood disorder involves becoming more aware of emotions, and then learning to regulate emotional response, the study authors said in background notes in their report. Co-author Muhammad Umair, a Lancaster research associate, explained, “We wanted to create low-cost, simple prototypes to support understanding and engagement with…  read on >

(HealthDay News) — Ultraviolet (UV) radiation from the sun can damage your eyes, says Mayo Clinic. Sunglasses can help protect your eyes from UV-related problems, such as cataracts and macular degeneration. Mayo Clinic recommends looking for sunglasses that: Block 99 percent to 100 percent of UVA and UVB rays. Screen out 75 percent to 90 percent of visible light. Have lenses that are perfectly matched in color. Do not have distortions or imperfections in the lenses.

As communities across America enjoy fireworks this July Fourth, folks should keep eye safety in mind. The number of eye injuries caused by fireworks nearly doubled from 2016 to 2017, and the American Academy of Ophthalmology (AAO) is urging Americans to take proper safety precautions this holiday. Fireworks-related eye injuries rose from 700 in 2016 to 1,200 in 2017, according to the U.S. Consumer Product Safety Commission. Those injuries included ruptured eyeballs and damaged corneas and retinas. “An average of 280 people a day will go to the emergency room with fireworks-related injuries during the two weeks before and after July Fourth,” said Dr. Dianna Seldomridge, clinical spokesperson for the AAO. “Don’t be a part of these alarming statistics. Learn how to protect yourself and your children,” she urged in an AAO news release. Most injuries are caused by legal fireworks that parents buy for their children, including sparklers, firecrackers, bottle rockets and Roman candles, according to the AAO. The academy offered the following fireworks safety tips. Keep a safe distance from fireworks: A recent study found that bystanders account for 65% of people injured by fireworks. Stacy Young was one of those. She was 100 yards away when shrapnel from an illegal firework penetrated her skull. Her eye couldn’t be saved and had to be removed. Don’t pick up duds and misfires: Ohio firefighter…  read on >